The body needs different nutrients to work properly and do its vital functions. These nutrients include macronutrients, which are carbohydrates andfats andProtein, andmicronutrients, which include vitamins and minerals.
All these nutrients work together for the body's health. Selenium is one of these important nutrients. It gives big benefits that support brain function, immune system, and fertility. Adults need a certain amount of it every day.
In this article, we'll learn about what selenium is, its health benefits, how to get it, the right dose, and its risks.
What is selenium?
Selenium is a mineral naturally found in soil and some other foods, like eggs andnuts and some fish.
Selenium is an important nutrient for thyroid hormone metabolism, DNA synthesis, and protecting the body from oxidation and infections.
The body usually stores some selenium in human cells in the skeletal muscles, which comes from food or supplements.
Most adults need about 55 micrograms of selenium daily.
What are the benefits of selenium?
Selenium can play many roles in different aspects of body health, and there are many studies supporting its benefits, which include:-
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Reducing the risk of heart disease
Selenium can affect heart health by preventing oxidative changes to body fats, which lowers inflammation and platelet buildup.
Also, studies show that people with lower selenium levels are more likely to get heart and blood vessel diseases.
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Supporting cognitive functions
Selenium activity might help as an antioxidant reduce the risk of age-related cognitive decline and cognitive weakness caused by conditions like Alzheimer's disease.
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Keeping thyroid functions
Selenium plays an important role in keeping thyroid function healthy. Some studies published in the International Journal of Endocrinology say that proper selenium levels in the body help prevent thyroid disorders, especially in women.
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Supporting healthy weight
Thyroid disorders are a main cause of metabolism problems in the body, which directly affects body weight, because hypothyroidism It leads to slower metabolism and weight gain, and the opposite happens with overactive thyroid.
Since having proper selenium levels supports thyroid function, it also promotes healthy weight.
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Cancer prevention
Selenium helps repair DNA, which means it might play an important role in preventing some types of cancer.
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Prevention of miscarriage risks
Some studies suggest selenium might help stop HIV from progressing to AIDS and reduce miscarriage risks.
Scientists also suggest that getting selenium during pregnancy might help ease childhood asthma.
Food sources to get selenium
Selenium is often found in whole grains and animal products like fish and eggs. The amount of selenium in foods depends on how much is in the soil where the plants grew.
But some foods have much higher selenium levels than others, including:
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Brazil nuts.
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Halibut fish.
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Eggs.
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White bread.
Healthy daily amounts of selenium
The recommended daily amounts of selenium for most adults are about 55 micrograms.
These amounts can increase during pregnancy up to 60 micrograms daily, and in cases of breastfeeding it can reach up to 70 micrograms daily.
You can get the recommended daily selenium through diet. Deficiency cases are rare, but if it happens, you can get selenium from supplements.
Health risks of selenium
The max safe limit for selenium in adults is 400 micrograms. It's rare to take too much selenium from food, but it can happen if you take too many supplements.
There are some negative effects on the body from taking too much selenium which include:
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Breath smells like garlic, or a metallic taste in the mouth.
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Brittle nails.
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Tooth decay.
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Digestive problems like nausea.
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Skin lesions and rashes.
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Hair loss.
In severe cases, too much selenium can cause kidney failure, heart failure, and death.
Selenium Supplements
The best way to get selenium is through a balanced and varied diet rather than focusing on supplements.
But if there's a deficiency, you can get it from multivitamins or other supplements .
Source of the article:- 1.
